We’ve all been there: feeling drained, overwhelmed, and like there’s just too much on our plate. While occasional stress is a normal part of life, there’s a big difference between feeling a little tired and experiencing burnout. If you’re finding it harder and harder to recharge, it might be time to take a step back and check in with yourself. Let’s explore the signs of burnout together and find some ways to get back to feeling like your best self.
What Is Burnout, Anyway?
Burnout is more than just being tired—it’s a state of emotional, physical, and mental exhaustion caused by prolonged stress. It often occurs when you feel overwhelmed, emotionally drained, and unable to meet constant demands. Over time, the stress piles up and takes a toll, leaving you feeling exhausted and depleted.
The good news? Recognizing the signs of burnout early on can help you address it before it becomes overwhelming. Here are some common signs that you may be heading toward burnout and tips on what to do if you notice them.
1. Feeling Exhausted All the Time
Sign: You’re constantly tired, no matter how much sleep you get. Even activities you usually enjoy don’t seem to give you any energy back.
What You Can Do: Start by prioritizing rest. This doesn’t just mean getting more sleep (though that’s definitely important!). It also means taking regular breaks throughout the day, doing something you enjoy, and setting aside time to just relax. Even 10-15 minutes of “me time” can help you feel more refreshed.
2. Lack of Motivation
Sign: Tasks that you once found exciting now feel like a chore, and it’s hard to find the drive to get started on things. For me, this shows in the kitchen, not wanting to cook anything, not even a sandwich; in the bedroom (sex talk), with my children not wanting to play or go about. I am sure you can recognise those signs too
What You Can Do: Try to reconnect with what made those tasks meaningful for you in the first place. Setting small, manageable goals can help too. Instead of tackling a big project all at once, break it down into smaller steps. Celebrate each small win—you’re moving forward, and that’s what matters!
3. Feeling Irritable or Anxious
Sign: Little things seem to get under your skin, and you find yourself feeling frustrated or on edge more often than usual. Anxiety might be creeping in, making it harder to relax. Burnout shows itself when you realize you’re negotiating bedtime like a hostage situation 😅
What You Can Do: When irritability or anxiety starts to take over, it’s a sign that your nervous system needs a little TLC. Try some grounding techniques, like deep breathing, meditation, or even a quick walk outside. Reconnecting with nature, even briefly, can be a great way to reset.
4. Difficulty Concentrating
Sign: Your focus is all over the place. You might find it hard to stay on task, lose track of conversations, or struggle to retain information, and you know it's not just baby brain or menopause to blame
What You Can Do: Give your brain a break! If you’ve been pushing yourself too hard, try incorporating “15min focus breaks” into your day where you step away from screens and give your mind a rest. This could be standing and chatting to a colleague, making a cup of tea, meditating, or anything that soothes you.
5. Changes in Sleep Patterns
Sign: You’re either sleeping too much and still feeling tired, or you’re having trouble falling asleep and staying asleep. Both can be signs that your body’s stress response is out of balance.
What You Can Do: Establish a calming bedtime routine to signal to your body that it’s time to wind down. I love my Lumie light therapy, as it creates like a little sunset before bedtime that relaxes me. Avoid caffeine in the late afternoon (of course), and limit screen time before bed - I find this really hard, so I set an alarm to remind me to pause and be present. If you wake up in the middle of the night, try not to stress—listen to a soothing music or do some gentle stretching to help you relax. Sometimes I go to bed listening to chakra healing music and this really helps me relax.
6. Increased Cynicism or Detachment
Sign: You feel disconnected from your work, your friends, or even yourself. It may feel like nothing you do makes a difference or that you’re just “going through the motions.” Feeling very irritable is a clear sign that there's a lot in your plate
What You Can Do: This can be a sign that it’s time to reconnect with what brings you joy. Think about what used to light you up—hobbies, creative projects, or social activities—and find a way to ease back into those things. Sometimes, just scheduling a fun outing with a friend can help you feel more connected.
7. Physical Symptoms
Sign: Burnout doesn’t just affect your mind; it can show up in your body too. You may notice headaches, stomachaches, muscle tension, or other physical complaints that don’t seem to have a clear cause. We accumulate everything physically and our bodies begin to store all the tensions
What You Can Do: Pay attention to your body’s signals, and take them seriously. Practicing gentle movement like yoga or stretching can help release built-up tension. Don’t hesitate to consult a healthcare professional if the symptoms persist—it’s always better to be safe than sorry.
But, How to Recover from Burnout?
If you’re experiencing several of these symptoms, don’t panic. Burnout happens to the best of us, and it’s possible to bounce back. Remember you deserve to feel good. Burnout doesn’t mean you’re weak or that you’ve failed—it just means you’ve been giving a lot of yourself, and now it’s time to refill your cup. Recognising the signs early and taking steps to care for yourself can help you find balance again.
Remember, it’s okay to take a break and ask for help when you need it. You’re worth the time and effort it takes to feel good again. Your wellbeing is the greatest gift you can give yourself this holiday season (and every season).
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